Monday
A. Warm Up
2 rounds
1 bearcrawl up and reverse
1 crab walk
10 air squats
THORACIC FLOW
B. 5 min EMOM
2 full cleans
1 jerk (any style)
into
5 min EMOM
1 full clean
1 jerk (any style)
- 1 SEC PAUSE IN ALL CLEANS
- in both EMOMs do not exceed 75% 1RM C&J
C. 4 x 3 on / 2 off
AMRAP
12-9-6
Wall ball
DB Burpee @25/15kg
- score is worse round
- start from the beginning each time
Tuesday
A. Warm Up
2 rounds
5 inch worms
10 spiderman lunges
1 length duck walk
3 x through
- 0.5-1 min rest between exercises
B1. With a barbell Single leg RDL - 10/side
B2. Partner assissted Pull up 5-7 reps
- add weight if easy
B3. ME UB Hanging knee raises above parrallel per rep.
C. Intervals
MUST BE NEGATIVE SPLITS
in other words, faster/more reps every round
5 rounds
2 min on - 2 min off
5 Powercleans @ 75/50kg
75 DUs / 120 SUs
Max burpees
Lion 4 - 90/65kg
- score is burpees per round
Wednesday
A. Warm Up
2 rounds
1 length of 2 walking lunges 1 airsquat
1/2 length duckwalk forward
1/2 reverse
HAMMIE FLOW
B. Back Squat
3 x 10 @ 21X1
- rest 2-3 min btw set
- 2 warm up sets before 1st working set
B2. Between sets
Banded hip flexion 30 sec hold
(on ground lyin in front of upright tie a band around ankles and hold knees to chest whilst forcing lumbr into ground)
C. Anaerobic Power
4-5 sets
For time:
10 deadlifts @ 100kg/65kg
16 over bar burpees.
Rest as 2-3 min.
- all out efforts
THU
NYE - conscious of drinking to come.
A. 6min EMOM
25 DUs
10 push ups
- 40 sec cap
Shoulder Flow
B. OHS
4 x 3 @ 33X1
B2. Weighted dowell passthroughs floor facing
5 reps as narrow as possible
C. Partner WOD
2 rounds
50 push ups whilst partner hangs
50 T2B whilst partner holds plank position
50 over the box jumps whilst partner does single skips
Monkey - 4 HSPU, DUs
CLOSED - NYD
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. Weighted pull up eccentrics for 5 sec
or 10 sec weighted chin over bar hold
B2. Shoulder bridge hold
B3. Planche position push up hold
C. 14.4
14 min AMRAP
Rx'd
60 cal row
50 T2B
40 Wall ball
30 Powercleans @ 60/40kg
20 MU
Scaled
40 cal row
40 K2E
40 Wall ball
20 power cleans @ 50/30kg
20 pull ups/ring rows
EVOLVE barbell Thu
No weightlifting.
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique